Enjoy a slow cooked Low FODMAP Beef Stroganoff in a gluten free mushroom sauce. Through the magic of the slow cooker, dinner is done when you walk in the door. Tender pieces of beef alongside a delicious mushroom gravy served over gluten free egg noodles. Enjoy this classic beef stroganoff recipe even if you cannot eat gluten.
Have you ever seen those inexpensive packages of cubed stew meat in the meat area in your grocery store? Grab two pounds and make this beef stroganoff! This cut of meat is perfect for the slow cooker.
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Why You'll Love It
- Great dinner option for workday dinner
- Serve it over noodles or rice!
- Gluten Free and Low FODMAP Recipe
Featured Ingredients
- Stew Meat - These cubed pieces of meat are perfect for the slow cooker. They require a long, slow cook to become tender.
- Garlic-Infused Oil - Add some additional flavor to the meat when seared. I love this oil from Amazon.
- Beef Broth - Use either a homemade version or a low FODMAP version.
- Gluten-Free Flour - This is a thickener for the mushroom sauce. I use a rice-based flour. My favorite brand is Bob’s Red Mill 1-to-1 in the blue bag.
- Dried Dill - This spice adds a wonderful flavor.
- Dijon Mustard - Adds a bit of spice that makes you wonder where it is from.
- Worcestershire Sauce - Adds some umami flavor. Make sure you have a gluten free option. Lea Perrins is a great option. Please be aware there are onion and garlic listed on the ingredients. However, Monash University has tested it to be safe at two tablespoons per meal.
- Kosher Salt and Ground Black Pepper - Don’t skimp on either.
- Canned Mushrooms - Using canned mushrooms rinsed with water. This will rinse away any fructans absorbed into the water. Fructans are water-soluble. Monash University tested canned mushrooms and found them safe at 75 grams.
- Lactose Free Sour Cream - Adds the perfect tangy flavor without lactose.
- Fresh Parsley - Optional, but adds a pop of color and freshness when serving.
- Gluten-Free Wide Noodles - Use gluten-free noodles to serve with the beef stroganoff. Rotini noodles will also work.
See the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Step 1: In a large skillet, drizzle in the garlic olive oil. Heat the skillet over medium-high heat and add the beef stew meat.
Do this in batches so the meat will sear. Do not overcrowd the pan. When the pieces are golden brown, remove them from the pan and add them to a greased four-quart slow cooker.
Step 2: Using the same skillet used to sear the stew meat, turn the heat down to low, and sprinkle the gluten free flour over the leftover grease.
If there are not three tablespoons of leftover grease, add three tablespoons of butter. If there is some grease but not enough, add a tablespoon or two of butter. Whisk the flour and the leftover grease together. Using a flat whisk is my favorite tool for this job.
Step 3: Once no flour remains, add a quarter cup of the beef broth and whisk. The beef stock will hydrate the flour and form clumps. It is ok. They will whisk out once you add another quarter cup of stock, whisk again, and add another quarter cup. Keep doing this until you have gravy-like consistency in the skillet.
Step 4: Add the Dijon mustard, worcestershire sauce, dried dill, salt, and pepper. Stir. Next, drain and rinse the mushrooms. Add them to the sauce and stir.
Taste the sauce to see if it needs more salt. Beef stocks can vary in seasoning.
Step 5: Pour the stroganoff sauce over the seared meat in the slow cooker. Stir to combine and cover the slow cooker.
Cook on low heat for 6-8 hours or high for 3-4 hours.
Step 6: Thirty minutes before serving, add the sour cream to a medium bowl. To that bowl, add roughly a cup of sauce from the slow cooker. Stir until combined.
Doing this will help the sour cream blend evenly with the mushroom sauce.
Add the sour cream mixture to the cooked beef in the slow cooker and let it cook on low for thirty minutes or until warmed. Do not bring it to a boil. It will curdle and not look great.
Tips and Tricks
Meal prep this easy recipe the night before, and put it on the slow cooker before leaving for work!
Looking for additional low FODMAP dinner recipes? Discover something new or a modified classic recipe!
Ingredient Swaps
- Low FODMAP Beef Stock - You can swap them interchangeably if you do not have beef broth but have beef stock.
- Plain Greek Yogurt - Instead of sour cream, use a protein-packed plain Greek yogurt option. It will still add that tangy flavor to the creamy mushroom sauce. Depending on your tolerance of lactose.
- Oyster Mushrooms - Swap out canned mushrooms for oyster mushrooms. Monash University has tested them safe in the same quantity as canned mushrooms, 75 grams. It is great to have options!
- Sour Cream - If lactose is not a trigger food for you. Use full-fat regular sour cream.
- Regular Flour - If fructans are not a trigger and you have passed an elimination test and know you can tolerate them, use regular all-purpose flour instead of gluten free flour. Also, use regular egg noodles to serve the beef stroganoff. Both of these ingredients can be high FODMAP foods. It is important to know your own individual tolerance level and trigger foods.
Variations
Beef Stroganoff With Ground Beef: Another great option is to use ground beef instead of stew meat. This type of beef stroganoff is also a delicious option if you can't find stew meat or need a cheaper option.
Dairy Free Beef Stroganoff: Use more garlic olive oil instead of butter. Swap the lactose free sour cream for unsweetened coconut cream for a dairy-free option. It will create a creamy sauce.
How To Serve
Egg Noodles - are the classic way to serve with beef stroganoff. The best gluten free option I have found is from Jovial, which is called Egg Tagliatelle Pasta. However, there are alternative options for this easy comfort meal that are equally delicious.
Rice cooked in beef stock - Make a batch of rice and use beef stock instead of water.
Mashed Potatoes are also a way to serve beef stroganoff. Make almond milk mashed potatoes for a great low FODMAP option!
Gluten Free Toast. Toast a piece of gluten free bread and add the beef stroganoff over it. Add a scoop of mashed potatoes for a heartier option. It is the ultimate comfort meal.
Storing and Reheating
Store: Any leftovers in an airtight container in the refrigerator for up to four days.
Reheat: Place in a microwave safe container and heat for 1-2 minutes, stirring halfway between the cooking time. Another option is using a saucepan on the stovetop, stirring until heating through.
Freeze: Beef stroganoff leftovers will freeze well - just not the noodles. Allow the leftovers to cool completely and store them in a freezer friendly container or a zip-top bag. Use within three months. Defrost and use the reheating instructions above. Make a new batch of noodles when defrosting the frozen leftovers.
What To Serve With Beef Stroganoff
Top it with fresh chopped parsley to add brightness to the dish. Also, the pop of color is a nice touch. I love to make a batch of sweet and salty green beans or gluten-free corn pudding as side dish options. A fresh salad with a low FODMAP Greek dressing is a great light side dish. Beef stroganoff is very rich.
FAQs
Technically, no, you do not need to sear the stew meat. However, searing the meat adds a wonderful flavor.
If you have lumps of flour that will not whisk out, the mushroom sauce is not ruined. In order to fix it, It needs to be strained with a fine mesh strainer. Do this before adding any spices, mustard, or Worcestershire sauce.
Unseasoned, plain beef has no detectable FODMAPs, according to Monash University.
Sour cream tends to curdle when heated. It is best to add it to the sauce when the beef is cooked. All it needs to be is warmed.
Chopped fresh parsley or chopped green onions or chives.
Additional Low FODMAP Beef Recipes
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Low FODMAP Beef Stroganoff
Equipment
Ingredients
- 2 pounds beef stew meat cubed
- 1 tablespoon garlic infused oil
- 3 tablespoons gluten free flour (Note 1)
- 3 tablespoons butter if needed
- 2 cups beef broth low FODMAP
- 5 ounces mushrooms, canned sliced, drained and rinsed
- 1 tablespoon worcestershire sauce gluten free
- 1 tablespoon dijon mustard
- 1 teaspoon kosher salt
- ½ teaspoon black ground pepper
- 1 teaspoon dried dill
- ½ cup sour cream lactose-free if needed
- gluten free noodles (Note 2)
- fresh parsley optional
Instructions
- In a large skillet, drizzle in the garlic olive oil. Turn up to medium heat and add the cubed stew meat. Sear until golden brown. Using tongs, remove the seared meat and place in a greased 4-quart slow cooker. If needed, do this in batches so the meat will sear instead of steam.
- Using the same skillet used to sear the stew meat, turn the heat down to low. Add the butter and allow it to melt. Next, sprinkle the gluten free flour over the leftover grease and melted butter. If there is plenty of grease, leave the butter out or add half.
- Whisk with a flat whisk until no white streaks of flour remain.
- To the flour mixture add a quarter cup of the beef stock and whisk. The beef stock will hydrate the flour and form clumps. It is ok. They will whisk out once you add another quarter cup of stock, whisk again, and add another quarter cup. Keep doing this until you have thick sauce in the skillet.
- Next, add the Dijon mustard, dried dill, salt, and pepper, and stir. Drain and rinse the canned mushrooms. Add them to the sauce sauce and stir.
- Taste the sauce to see if it needs more salt. Beef stocks can vary in seasoning. Pour the stroganoff sauce over the seared meat in the slow cooker or crock pot.
- Cover and cook the slow cooker on low heat for 6-8 hours or high for 3-4.
- Thirty minutes before serving, add the sour cream to a medium bowl. To that bowl, add roughly a cup of mushroom sauce to the sour cream. Stir until combined. Doing this will help incorporate the sour cream into the mushroom gravy.
- Next, boil the egg noodles according to the package instructions. Drain the noodles. Scoop the beef stroganoff over the noodles and serve immediately. Top with freshly chopped parsley.
- Store any leftovers in an airtight container in the refrigerator for up to four days. Reheat in the microwave or a saucepan on the stovetop. Stirring halfway between cooking times to ensure there are no cold spots.
Libby Jeanes says
Hi, I am wanting to try your stroganoff recipe. However I have missed something, I’m dreadfully sorry but I don’t understand the part that says mix cream with mushroom sauce, is that the gravy from the slow cooker pot? And do I pour this mushroom sauce over the noodles and drained stroganoff?
Venessa Mandelkow says
Hi Libbby,
Just ladle a cup or so of the cooked gravy into a bowl with the sour cream. Stir until combined and then add it back into the slow cooker. Then stir the sour cream mixture until it is combined with the cooked beef. This will help the sour cream incorporate into the cooked beef. Then to serve, drain the noodles and ladle a serving size of the beef stroganoff over the noodles. Hope this helps - Venessa